Is water spinach as healthy as spinach? A complete nutritional comparison

November 2, 2025 •

4 min read

While both are considered nutritional superfoods, some research suggests water spinach contains higher levels of certain vitamins, including A and C, compared to regular spinach. To find out if water spinach is as healthy as spinach, you need to explore their distinct nutritional profiles and health benefits to see how they stack up against each other.

Quick Summary

Water spinach and regular spinach are both nutrient-dense leafy greens packed with vitamins, minerals, and antioxidants. A side-by-side comparison reveals that while both offer significant health benefits, water spinach may contain higher levels of certain nutrients, including vitamins A and C.

Key Points

Nutritional Density: While both are nutrient-dense, water spinach may contain higher levels of key vitamins like A and C compared to regular spinach.
Antioxidant Power: Some studies suggest water spinach may have higher antioxidant activity than land-grown spinach, which helps fight oxidative stress.
Oxalate Levels: Regular spinach is higher in oxalates, which can impact mineral absorption, especially with excessive intake.
Taste and Texture: Water spinach has a milder flavor and crispy, hollow stems, offering a different culinary experience than the softer leaves of regular spinach.
Versatility is Key: Both vegetables are versatile in cooking; the best choice depends on what is available, suits your taste, and keeps your diet varied.
Health Benefits Galore: Both water spinach and regular spinach provide substantial health benefits, including supporting vision, immunity, and bone health.

What is water spinach?

Water spinach (Ipomoea aquatica), also known as kangkong, Chinese spinach, or morning glory, is a semi-aquatic, tropical leafy green vegetable. It has distinct hollow stems and elongated leaves. This vegetable is a staple in many Southeast Asian and Chinese cuisines, valued for its fast growth and abundance. It offers a slightly milder flavor and a crispier stem texture than its land-grown counterpart.

What is regular spinach?

Regular spinach (Spinacia oleracea) is a leafy green vegetable with a deeper green color and more tender leaves. It thrives in cooler climates and is a popular ingredient in salads, dips, and cooked dishes. Historically, it gained fame through the character Popeye, who touted its strength-building properties due to its high iron content. It is celebrated for its wide array of vitamins, minerals, and antioxidants that contribute to overall well-being.

Nutritional Showdown: Water Spinach vs. Spinach

To determine which vegetable is healthier, it's helpful to look at a direct comparison of their nutritional content. Based on a 100g serving of each, here is a general overview:


Nutrient	Water Spinach (approx. per 100g raw)	Regular Spinach (approx. per 100g raw)	Notes
Vitamin A	High (over 200% DV)	High (over 50% DV)	Water spinach provides a notably higher concentration.
Vitamin C	High (approx. 92% DV)	High (rich source)	Water spinach is a stronger source according to one study.
Vitamin K	Rich source	High (rich source)	Both provide ample amounts essential for blood clotting and bone health.
Iron	Rich source	Good source	Both are iron-rich, but the body absorbs non-heme iron from plants less readily.
Calcium	Good source	Good source	Both contribute to bone health.
Magnesium	Excellent source	Rich source	Both support nerve and muscle function.
Fiber	High	Good source	Both aid digestion, but water spinach is particularly high in fiber.
Protein	Higher content	Lower content	Water spinach may contain more protein per serving.
Antioxidants	Higher activity	High content	Some studies suggest water spinach has stronger antioxidant properties.

Key Differences and Considerations

While the table highlights the nutritional similarities and differences, other factors are worth considering when choosing between water spinach and spinach:

Oxalate Content: Spinach contains oxalates, natural compounds that can interfere with the absorption of minerals like calcium and iron. While not a concern in moderate amounts, excessive intake might be an issue for individuals prone to kidney stones. Water spinach has lower oxalate levels.
Taste and Texture: The hollow, crispy stems of water spinach offer a different texture and slightly milder, sweeter taste than the softer leaves of regular spinach. Your culinary preference might play a role in which you choose.
Cooking Methods: The preparation method can affect the nutritional value of both vegetables. For instance, boiling can leach some water-soluble vitamins like C. To retain nutrients, opt for steaming, quick stir-frying, or consuming them raw in salads, when appropriate.
Accessibility: Availability can be a deciding factor. Regular spinach is widely available in most grocery stores year-round. Water spinach, a tropical plant, is more commonly found in Asian markets or during warmer months.

How to incorporate both into your diet

Both water spinach and spinach are incredibly versatile and easy to add to meals. Here are some suggestions:

In salads: Add fresh, young spinach or water spinach leaves to salads for a nutritional boost.
Stir-fries: Water spinach is excellent in stir-fries, often with garlic and a hint of chili. Spinach can be wilted into stir-fries toward the end of cooking.
Soups and stews: Both greens can be added to soups, such as Filipino sinigang with kangkong, or simply wilted into a broth.
Smoothies: Blend raw spinach or water spinach into smoothies to boost your nutrient intake.
Dips: Classic spinach dip can be made with either green, offering a different flavor profile with water spinach.

Conclusion: Which is the winner?

When it comes to the question, Is water spinach as healthy as spinach? the answer isn't a simple 'yes' or 'no.' Both are powerhouse leafy greens loaded with vitamins, minerals, and antioxidants, and are excellent additions to a healthy diet. Some studies show that water spinach might be slightly richer in vitamins A, C, and potentially have higher antioxidant activity. However, regular spinach is widely available and a fantastic source of nutrients as well.

Ultimately, the best choice is the one you enjoy most and can eat consistently. Incorporating both into your meals, when possible, offers the greatest variety of nutrients and keeps your diet interesting. Your choice depends on availability, texture preference, and flavor.

For more information on the health benefits of spinach, visit the Cleveland Clinic's detailed guide on the topic.

Frequently Asked Questions

Neither is definitively better. Both are excellent sources of vitamins, minerals, and antioxidants. However, some research indicates water spinach may contain higher levels of certain vitamins, like A and C, but regular spinach is more widely available.

Both water spinach and regular spinach are good sources of iron. The iron found in these leafy greens is non-heme iron, which is less easily absorbed by the body compared to heme iron from animal products.

Water spinach is often reported to have higher levels of vitamin C than regular spinach, making it a stronger source of this immune-boosting antioxidant.

While you can often substitute one for the other in cooked dishes like stir-fries or soups, their differences in texture and flavor are notable. Water spinach has a crispier stem and milder taste, while spinach has softer leaves.

The main differences are their growing environment, nutritional profile, and physical characteristics. Water spinach grows in tropical climates with moist soil or water and has hollow, crispy stems, while regular spinach grows in cooler climates with softer leaves.

While water spinach contains some oxalates, its levels are lower than in regular spinach. This means it may be less likely to interfere with mineral absorption, though it is not a significant concern with moderate intake.

Yes, water spinach is also commonly known as morning glory, along with other regional names like kangkong.